Ever wondered why your skin continues to break out even if you never miss your skincare routine? It may have something to do with your diet.
From snacking on nuggets and fries to hating vegetables, there are many ways you’re damaging your skin with your eating habits. Instead of solely relying on expensive and harsh acne treatments, try changing your diet and see how it goes.
Want to achieve a clearer, healthier skin? Challenge yourself by putting yourself on a one-month cleanse, loading up on skin-friendly foods and avoiding the culprits.
1. Hydrate, hydrate, hydrate
Your expensive ultra-hydrating facial cleanser won’t do anything to your skin if you’re dehydrated from the inside. Next, to chugging to 8-10 glasses of water per day, include high-water food into your diet to boost your body’s hydration. That includes cucumbers and watermelon.
2. Eat foods rich in Antioxidants (A, C, and E)
Everyone knows that antioxidants are beneficial for the skin, but not everyone knows how. Antioxidants neutralize free radicals, which can damage your skin, by increasing inflammation (which is related to premature aging and acne).
You can get your daily dose of major antioxidants (vitamins A, C, and E) by incorporating colorful fruits and vegetables into your diet.
- Vitamin A: Carrots, pumpkin, sweet potatoes, mangoes, spinach, dark greens, and tomato juice.
- Vitamin C: Citrus fruits, papayas, berries, peppers, broccoli, brussels sprouts, and kale
- Vitamin E: Vegetable oils, nuts, seeds, avocado, chard, and mustard
3. Drink detoxifying green tea
Green tea isn’t just calming –Like several other antioxidant-rich foods, green tea can help shield your skin from sun damage. It contains polyphenols, which are linked to reduced inflammation and decreased sebum production.
4. Reduce refined sugar and carbs
These two food groups are proven acne aggravators.
Experts suggest it has something to do with insulin. Sugars and carbs increase your blood sugar levels more quickly than others. When the blood sugar rises rapidly, it can cause your body to release insulin, a hormone. Excess insulin in your gland contributes to increased oil production in your oil glands, increasing acne risks.
5. Take dairy in moderation too
If you have acne, you may want to reconsider your carton of cow’s milk. Same goes for your daily cheese and ice cream cravings.
According to Dr. Whitney Bowe, a board-certified dermatologist, dairy not only does cause hormone production on its own but could also be full of the same acne-causing hormones from cows.
6. Say no to fried foods, fast food, and junk food
A diet rich in fat, calories and refined carbs is often correlated with acne, and you surely know where to satisfy your greasy cravings: fast-food chains.
Burgers, hotdogs, fried chicken nuggets, fries, and other deep-fried snacks, sodas, and milkshakes – I hate to break it to you but you should say goodbye to them if you want to have clear skin. You should also avoid chips, candies, and chocolates.
Not only does avoiding these culprits help with your face aesthetics – but you’ll also be healthier.
7. Load up on whole foods
It refers to plant foods that are unprocessed and unrefined. It may also be foods that are processed and refined as little as possible, before being consumed.
Whole foods include unprocessed fruits and vegetables, legumes, eggs, oils rich in monounsaturated fats, nuts, whole grains, tea, and water.
8. Choose smart fats
Not all fats are bad – some fats are healthy and can even help clear up your skin. Omega-3 is one of them. Skin builds new, healthy cells to look better, and these healthy fatty acids serve as the building blocks for your cells.
You can get your daily dose of omega-3 by eating fatty fishes including but not limited to salmon, tuna, mackerel, and sardines, flaxseeds, and walnuts.
9. Try including probiotics into your diet
Probiotics refer to the live bacteria and yeasts that are good for your health, especially your digestive health. Next to having a healthier gut and balanced microbiome, consuming probiotics may reduce inflammation and decrease sebum production.
Aside from yogurt and the world-famous Yakult, you may find probiotics in some fermented foods including miso, sauerkraut, tempeh, and kimchi. They’re non-dairy and vegan-friendly.
Author Bio: Carmina Natividad is a resident writer for Géniale Skin Cancer Clinic, a medical aesthetic and skin cancer institute, providing top of the line services from industry-leading skin cancer treatments to innovative medical aesthetic procedures. She writes articles focusing on cosmetic, medical, and surgical care, and wellness.